free resource
the
Smart
swap guideYou can lose fat, feel better & be healthier by making specific food swaps, use this guide to do exactly that.
read the guide
before you start
this is your foundation.
Most people don't have a bad diet because they lack willpower.
Most people just don't know what to buy.
The labels are confusing the marketing is designed to mislead you.
I made this guide to help you and make you realise eating healthy doesn't have to be complicated.
This is not a meal plan.
It's not a set of rules.
It's a framework, a way of thinking about food that you can carry with you every time you walk into a supermarket.
Smart swaps.
Some examples of frequent "normal foods" I see in peoples diets & the swaps to make for them.
swipe right to see full comparison>>>
| what you're buying | swap to | the difference (estimate) | |
|---|---|---|---|
| cereal | → | 0% Greek yoghurt, fruit & granola / oats | +14g protein / −16g sugar |
| white bread | → | organic sourdough bread | less processed / +4g fibre |
| Acai bowls, flavoured full fat yoghurt | → | 0% or 5% fat Greek yoghurt, flavoured protein pots | +11g protein / −20 - 100g sugar |
| ketchup, mayo & other full fat sauces | → | light ketchup, mayo or sriracha / Frank's hot sauce (most hot sauces are low cal) |
+2g protein / −9g sugar |
| full-sugar drinks |
→ | zero sugar diet drinks (ex. pepsi max) | 0g protein / −35g sugar |
| regular ice cream | → | high-protein ice cream (Halo Top, or ninja creami), ice pops (solos, twisters etc - less than 100 cals( |
+8g protein / −20g sugar |
| croissants & pastries |
→ | overnight oats, protein pancakes, bagel | +12g protein / −8g sugar |
| fried takeaway burger | → | homemade burger (lean beef mince) | +18g protein / −15g fat |
| crisps & salted snacks | → | rice cakes, popcorn (keoghs) | +9g protein / −12g fat |
| milk chocolate bar | → | dark chocolate (85%) | +4g protein / −18g sugar |
| store-bought granola | → | homemade granola \ scrambled oats | +15g protein / −14g sugar |
| peanut / nut butters (with added sugar) | → | 100% natural peanut, powdered PB fit or almond butter (one ingredient) | same protein / −6g sugar |
| flavoured coffee drinks |
→ | zero sugar energy drinks, black coffee or americano with a splash of milk | 0g fat / −30g sugar |
the list
macro-organised
shopping list.
Take this to the shop.
Everything sorted by macros.
protein
- chicken breast
- eggs
- Greek yoghurt (0% or 5%)
- cottage cheese
- whey protein
- tinned tuna / salmon
- lean beef mince
- tofu / edamame
- Steak
- prawns
- protein bar \ shake
carbs
- oats
- rice
- potatoes / sweet potatoes
- sourdough / wholegrain bread
- wholewheat pasta
- bananas
- plain rice cakes
- bagels
- wraps
fats
- olive oil
- cheese
- avocado
- almonds / mixed nuts
- peanut butter (no added sugar)
- oily fish (mackerel, sardines)
- egg yolk
- butter
veg
- stem/ regular broccoli
- cauliflower
- spinach
- asparagus
- peppers
- onions & garlic
- carrots
- sweetcorn
- tomatoes (canned or regular)
FIBRE
- chia seeds
- flaxseeds
- nuts
- kidney / black beans
- chickpeas
- green peas
- raspberries
- blackberries
- kiwis (with skin)
- sweet potato (with skin)
oils, sauces & seasonings
- extra virgin olive oil
- soy sauce / tamari
- franks hot sauce
- passata
- smoked paprika
- cumin
- garlic granules
- black pepper & sea salt
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